NYC Marathon Strategy: Be Timid, But Not Scared

1. Why I Keep Coming Back

I have run the New York City Marathon four years in a row, from 2021 through 2024. I love it for its festive atmosphere, the winding journey through all five boroughs, and the endless faces cheering from sidewalks, stoops, and balconies. The skyscrapers, the bridges, the neighborhoods that feel like different worlds, and that iconic finish through Central Park, the heart and lungs of the city, all make it unlike any other race.

Every November, I find myself returning to pay homage, to savor the spirit of running, to soak in the warmth of millions of spectators, and to share the collective effort of thousands of runners. It is a celebration of endurance, of humanity moving in rhythm through one of the most vibrant cities in the world.

And yet, even after four years, I still feel like a beginner at this race. The NYC Marathon is deeply tactical. To both enjoy it and perform well, you need to do two things: know yourself and know the course.

2. Lessons Learned

Knowing the course is the easy part. There is plenty of information available in videos, articles, and detailed breakdowns that cover every mile. There is no need to fear the Queensboro Bridge climb, the long pull up Fifth Avenue, or the rolling hills in Central Park. Every uphill has its downhill. Personally, I think the variation is a gift. It keeps things interesting and lets you engage different muscles along the way. The key is to train for rolling terrain and practice even effort pacing so your energy stays steady when the course does not.

Knowing yourself, though, is the hard part. In half marathons and shorter races, I usually know exactly what pace I can hold. But the marathon is different. The wall is real, and it can find anyone. Self knowledge becomes essential, yet elusive, especially when the goal is always to push a little further and explore where your limits truly are.

My four NYC Marathons taught me these lessons the hard way:

• 2021 – I ran cautiously, maybe even timidly, but enjoyed the beginner’s luck of my first race and set a course best of 2:53.

• 2022 – I got greedy. I tried to force a pace, and everything unraveled after mile 16, just past the Queensboro Bridge. 3:03.

• 2023 – After a humbling 3:03 finish in Chicago, I started conservatively and rediscovered the simple joy of running New York without pressure, finishing in 2:58.

• 2024 – Coming off a new personal best of 2:52 in Berlin, I arrived at the NYC start line still struggling with posterior tibial tendon dysfunction (PTTD). I approached the race as a blank page with no pace band and no time goal. I ran by feel, absorbed the city’s energy, and returned gratitude with every step. The race felt smooth, peaceful, and whole. 2:59.

3. My Race Strategy

If there is one concrete lesson from all this, it is that pacing matters, especially early on. For the first 20 miles, I aim to keep my heart rate about ten beats per minute below my threshold, roughly the effort I would sustain in a ten mile race. In the first few miles, it should feel almost too easy. That sense of restraint is a good thing. Because once you pass 20 miles, thinking fades and instinct takes over. From there, it is about rhythm, willpower, and faith.

I like to divide the NYC Marathon into three stages:

Stage 1: Run with your legs (Miles 1–13)

Stay calm and run easy. Over the Verrazzano Narrows Bridge, resist the urge to charge up or hammer down the descent. Be humble. The road ahead is long. Once you are off the bridge, the course flattens. Focus on hydration and fueling while your body is still absorbing energy well. Treat this as one long, patient warm up.

Stage 2: Run with your brain (Miles 13–21)

This is the most tactical section, from the Pulaski Bridge through Queens, over the Queensboro Bridge, up First Avenue, and across the Willis Avenue Bridge into the Bronx. Manage your effort wisely using your heart rate as a guide. Run the uphills and downhills efficiently. Do not get swept up by the roaring crowds on First Avenue, as there is still work to do in the Bronx. Save energy by running tangents through the many turns.

Stage 3: Run with your heart (Miles 21–26.2)

Crossing the Madison Avenue Bridge back into Manhattan marks the true beginning of the race. Treat every mile as your first. Believe that the finish is near and summon your grit. The Fifth Avenue climb and Central Park’s rolling hills are the final test, exactly what we sign up for. Pain, fatigue, blisters—they are just background noise now. Adjust your stride if needed, stay determined, and keep moving forward. Once you exit Central Park and turn onto Central Park South, let the roaring crowd carry you through your last mile to the finish.

When you finally cross that line, pride replaces pain. You exhale, smile, maybe cry. You have met the city, the course, and yourself once again, and you already know you will be back.